WARM- -- -UP EXERCISE UP EXERCISE UP EXERCISE UP EXERCISE

WARM WARM

WARM- -- -UP EXERCISE UP EXERCISE UP EXERCISE UP EXERCISE

You have seen boxers in the ring warm up by jogging before the fight.

Before you do the exercises, jog for about 3 minutes. This will stimulate the circulation in the whole body. You can also march bending your knees as high as possible and at only one point.

Page 1 of 1 Exrcise No. 1

3/17/2006

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Stand erect with your back and heels together 20 inches from the wall. Then raise your arms backwards without bending the elbow, till they touch the wall. Perform 15 times.

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Page 1 of 1 Exercise No. 2

3/17/2006

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Stand erect, and raise your arms above your head, joining them with your thumbs. Now stretch and swing or bend to the right and alternately to the left 15 times.

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Page 1 of 1 Exercise No. 3

3/17/2006

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Stand erect and raise your arms straight and above your head. Now bend and touch your toes then back to original position. Perform 15 times.

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Page 1 of 1 Exercise No. 4

3/17/2006

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Stand erect. Raise your arms straight on your sides so that they are

parallel or in line with the floor. Now, turn your entire upper body to the left, then to the right, with your arms making a circular motion. Perform 15 times.

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Page 1 of 1 Exercise No. 5

3/17/2006

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Stand erect, and without bending your elbows, stretch your arms straight, clap your arms in front then at the back. Perform 10 times.

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Page 1 of 1 Exercise No. 6

3/17/2006

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a) Stretch the neck forward and upward, then backward as far as possible.

Perform these motions 10 times.

b) Perform the head motions but this time resist the forward or backward movement with your hand.

c) Now, push your head to the right with your left hand as you resist the movement with your neck muscles. Then reverse by pushing your head to the left. Perform 10 times.

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Page 1 of 1 Exercise No. 7

3/17/2006

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Lie with your back flat on the floor. Raise your arms and let them lie on the floor above your head. Now raise your back, hips, and legs, making your body rest only on your shoulders and heels, forming an arc. Pause for a while before you bring your entire body down. Return to original position.

Perform 10 times.

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Page 1 of 1 Exercise No. 8

3/17/2006

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Lie on your right side of the floor, with arms on your sides and your feet straight together. Then swing your left foot forward as far as possible.

Do this 10 times. Next, lie on your left side and repeat the same movements with your other leg. Perform 10 times.

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Page 1 of 1 Exercise No. 9

3/17/2006

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Get a file of newspapers just high enough to help you reach the arch of the doorway or a low ceiling with your fingertips. Stand erect without raising your heels and reach upwards. Do this everyday, removing one newspaper each day. But stretch up and try to reach the ceiling just the same.

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Page 1 of 1 Exercise No. 10

3/17/2006

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Stand erect, and without bending your arms, rotate them backwards like the propellers of an airplane, with your shoulders as pivots. Swing them as far back as possible. Perform 15 times.

Page 1 of 1 Exercise No. 11

3/17/2006

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Sit erect on a chair. Clasp your hands behind your neck. Exhale as you slowly push your head downwards and between your knees. Resist the downward movement with your neck muscles as you resume the original position.

Perform 10 times.

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Page 1 of 1 Exercise No. 12

3/17/2006

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a) Lie with your face on the floor and your hands at your back. Then raise your head, shoulders and legs at the same time. Perform 5 times.

b) Place your arms at your sides and alternately raise your legs without bending your knees. Stretch your legs until you get tired.

c) Place your hands behind your neck. Let someone hold your feet down as you full your elbows up and as far back as possible and try to raise yourself from the waist up. Perform 5 times.

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Page 1 of 1 Exercise No. 13

3/17/2006

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Lie flat on the floor. With your arms on your side, raise your feet over your head then downward till your toes touch the floor above your head.

Repeat. Perform 10 times.

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Page 1 of 1 Exercise No. 14

3/17/2006

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Stand erect, with your feet 18 inches apart. Stretch your arms to the sides at shoulder level. Now bend and reach or touch your left toe with your right hand. Return to erect position. Then bend and touch your right toe with your left hand. Don’t bend your knees throughout the exercise. Perform 15 times for each side.

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Page 1 of 1 Exercise No. 15

3/17/2006

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Stand erect with your feet about 18 to 20 inches apart. Then, without bending your knees, slide your arms down your legs, as far as you can. Then pause and slowly straighten your spine upwards till you stand perfectly erect. Perform 15 times.

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Page 1 of 1 Exercise No. 16

3/17/2006

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Sit on the floor with your feet straight and together. Now, touch your toes with your fingers, then return to original position. Perform 15 times.

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Page 1 of 1 Exercise No. 17

3/17/2006

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Stand erect. Raise your arms, stretching your body fully upwards. Then rise on your toes as you breathe in. Raise your heels as high as possible.

Exhale and return to original position. Perform 15 times.

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Page 1 of 1 Exercise No. 18

3/17/2006

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Stand erect. Place your hands down and straight together at your back and pull your arms as far back as possible. At the same time pull your shoulder blades together or towards each other. Perform 15 times.

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Page 1 of 1 Exercise No. 19

3/17/2006

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Find a bar, brace, or door you can grasp and suspend from. Hang as long as you can or until your fingers get tired. Rest and then perform 4 more times.

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Page 1 of 1 Exercise No. 20

3/17/2006

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In document Dynamic Height Increase Program by Jennifer Lynae 2006t (Page 24-44)